8/18/2012
“Fight Gone Bad” (Benchmark WOD)
3 Rounds for total reps: 1min each movement
Wall Balls 20/14lb
SDLHP 75/55lb
Box Jumps 20/18″
Push Press 75/55lb
Row (Calories)
—Rest 1 minute
Blog
8/17/2012
6 Rounds for time: Each round must be ALL OUT!
5 Power Snatches 145/105lb OR 70% of 1RM
5 Ring Muscle Ups (Sub: 10 ring rows and 10 dips)
180′ Sled Drag Sprint 90/45lb
—Rest 2 min between rounds
WOD Notes: Muscle ups are one of the highest skill gymnastic movements that we do in CrossFit. We will go over some progressions. It’s recommended that you have at least a few strict Pullups and Dips to perform them.
8/16/2012
Run 800m
21-15-9 of:
Front Squat 155/105lb or 50% of 1RM
Chest to Bar Pull-ups
Then:
Run 800m
Awesome turnout today everyone!
Dan and Kutty going head to head
5:30am class
8/15/2012
1) 15 min to find 1RM Clean n Jerk
2) Push Press 5×2 (heaviest possible)
8 Min Amrap Ladder:
1 Power Clean, 1 Hang Power Clean, 1 Push Jerk 155/105lb or (55% of 1RM)
2 Burpees
2 (1 Power Clean, 1 Hang Power Clean, 1 Push Jerk) 155/105lb or (55% of 1RM)
4 Burpees
WOD Notes: Next round would be 3 Clean n Jerk Complex and 6 burpees. Continue this pattern for 8 min
6pm class getting after it!
8/14/2012
4 Rounds For Time:
25 KB Swings 70/53lb
25 AB Mat Sit-ups
400m Row
—Rest 10 minutes
4 Rounds: Rest as much time between rounds
60′ Sled Pull with arms (heaviest possible)
8/13/2012
Strength: Back Squat 7×1 (Work up to a 1RM)
WOD: 10 Min AMRAP
5 Back Squats (60% of 1RM)
12 HR Push-ups
30 Double Unders or 50 Singles
—Rest 5 min
1 Round ALL OUT for time:
10 Tire Flips (may use a partner since tires are heavy)
Run 400m
8/11/2012
3 Rounds for time:
400m Run
5 Box Jumps 36/30″
10 DL (65% of 1RM)
15 Toe to Bar
20 Burpees
25 Overhead Squats 65/35lb
30 Cal Row
8/10/2012
Strength: 15 min to establish Max Power Clean
WOD: 6 Rounds for time (Each round must be ALL OUT!)
12 KB Swings 70/53lb
100′ Front Rack Carry (must be heavier than max front squat)
100′ Prowler Push 400lb/300lb
—Rest 3 min between rounds
***If you missed a WOD this week, you may make up one instead of doing today’s WOD
Becky owning the prowler!
8/9/2012
“Lynne” (with a twist)
5 Rounds of:
Max Effort Body Weight Bench Press
—Rest 1 min
Max Effort Pull-ups
—Rest 1 min
Run 400m ALL OUT!
—Rest at least 2 min
***WOD Notes: Record reps and time for each round. Scale bench press to 75% body weight if you can’t bench press your body weight and choose a band that will get you at least 10 reps
8/8/2012
Strength: Shoulder Press 7×2 (Work up to 2RM)
WOD: 5 Rounds for Time:
5 Hang Power Snatch 135/95lb or (70% of 1RM)
8 Handstand Push-ups or 10 Push Press 135/95 (same weight as HPS)
40 Double Unders
—Midline: 3x Max Effort L-Sit or Weighted Plank
